The 7 Most Common Myths About Plant-Based Diets

"The biggest myth around plant-based diets is definitely a fear that you won't get enough protein," says Moon. "Yes, I'd recommend someone new to plant-based eating get to know some go-to plant protein sources, but that's simple: soy, quinoa, pistachios, and other beans, nuts, and whole grains. But overall, this is a huge non-concern."

Daily Harvest nutritionist, DJ Blatner, RDN, and author of The Flexitarian Diet echoes this sentiment. "You absolutely can get enough protein on a plant-based diet, but it takes a little planning. The goal is to have plant-based protein at most meals and snacks."

The Recommended Dietary Allowance (RDA) for protein (aka the amount needed for basic nutritional requirements and to prevent deficiencies) is 0.8 grams of protein per kilogram of body weight. To calculate your daily intake, multiply your weight in pounds by 0.36.

Good news for anyone who enjoys a burger every now and then: One of the biggest misconceptions of a plant-based diet is that you have to eat ONLY plants, says Blatner. While yes, a plant-based diet is mostly plants, the key word is "mostly." Blatner adds, "There can still be room for other things like meat, poultry, eggs, cheese, yoghurt, and fish" and that allowing some flexibility in your diet can both benefit your health and help you stay consistent.

While a diet based in plant foods (even if not 100 percent based in them) is good for you, nutrition is not one size fits all. Megan Roosevelt, RDN and founder of HealthyGroceryGirl.com, recommends paying attention to how you feel as you start eating more plant-based. "Depending on your personal health needs and goal, you may feel best eating more of a Pegan (Paleo/Vegan) blend or a 100 percent vegan diet, in both of which the goal is that the majority of your diet is rich in plant foods," she says.

With any diet or eating plan, there are ways to do it correctly and incorrectly. "Just because you are eating a vegan or vegetarian diet, does not mean that it is guaranteed to be healthier than a regular diet that includes meat products," according to Daily Harvest nutritionist, Deborah Murphy MS, RDN. She says, "These days, there are so many vegan products on the market, it can be easy to become a 'junk food' vegan, and I often get asked by clients if the newer plant-based burgers popping up are healthier. The same advice for healthy eating applies to every diet, including a vegan or vegetarian one: Incorporate lots of fruits, vegetables, whole grains, and legumes to get the most health benefits."

In fact, a study done by the American College of Cardiology showed that only participants who followed a healthy plant-based diet had a decrease in cardiovascular risk compared to those who ate more animal products. Participants who had a more unhealthful plant-based diet (full of sweetened beverages, refined grains, potatoes, and sweets) didn't see the same heart benefits. Sure, desserts and chips are technically plant-based, but unfortunately, that doesn't give you an excuse to load up on them.

Moon says a myth she hears a lot is that plant proteins are missing amino acids. "That's factually incorrect. There are no missing amino acids," she says. "Plant protein has all the same amino acids as animal protein – all 20, both essential and non-essential. The levels of specific amino acids may vary across plant foods given the diversity of plant foods, but again, getting protein from a variety of plant foods throughout the day will meet all amino acid needs, as long as you're eating enough overall. And if there are smaller amounts of animal proteins eaten, this is even less of a concern." So mix it up, and eat a wide range of plant-based foods.

The great thing about having few hard and fast rules about plant-based diets is just that: they can easily be adjusted to fit your lifestyle. Plant-based eating doesn't require overhauling your current eating patterns. "You don't need to buy specialty foods," says Blatner. She suggests focusing on what you can have versus the foods you're cutting back on. "You can basically keep eating what you love, just swap in plant proteins!"

Along those lines, "small, attainable changes made over time are much more sustainable than a complete diet overhaul," adds Murphy. "Start replacing animal-based foods in your diet with plant-based products over time rather than going completely vegan overnight." She suggests starting with easy swaps like using soy or oat milk instead of dairy milk, and then adding more replacements later.

You may already have some go-to meals that don't require any adjustments at all. "Take a look at your diet and see if any of your favourite foods are already vegan or vegetarian and build from there," Murphy says. "For example, like peanut butter and jelly? Great! You already have one vegan option."